LA Class Jan 5, 2023
- Louie Fredric Chuaquico
- Jan 4, 2024
- 1 min read
Strength: 1 Set every 3 min (Superset)
5x5 Deadlift at 70% of 1RM
5x5 Strict Press at 70% of 1RM
Metcon:
For time (11 min cap)
45 Pull ups
45 OHS (95/65)
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See AllDELOAD WEEK METCON: 20 Minute EMOM Minute 1 - 5 Thruster (135/95) Minute 2 - 10 Burpee Pull Ups Minute 3 - 15/12 Calorie Bike Erg (OR Row) Minute 4 - 20 yard (60ft) Sled Push (145/125) *Rx’d Sub Optio
Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold 10 Sprawls 50FT bear crawls 50ft duck walks 20 Banded Pull apa
Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10 Plate ground to overhead Wrist prep Strength Complex: Every 1:30
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